A set of exercises for the press every day

Contents:

• A set of exercises for the press of Pilates
• A short set of exercises on the press in the morning

What girl does not dream of a perfect flat stomach, which is not even a hint of laxity and excess fat! But alas, some dreams to create a beautiful figure, unfortunately, is impossible. Even if you are very lucky to heredity, to work on his body and stomach in particular, need to regularly. If this part of the body is a problem area for you, you should be working harder. We have prepared for you an effective set of exercises for the press, which will allow you without a visit to the fitness center to find an admirable figure.

A set of exercises for the press of Pilates

Pilates is a special set of exercises, the implementation of which requires a focus on respiratory rhythm. The main thing in Pilates is not the number of repetitions performed or that exercise, and the correctness of their execution. Here the principle of "a lot - does not mean good." So if you're ready, we can start to work on your perfect tummy.

Hundred

Lie on your back. Lift straight legs at an angle of forty-five degrees, lift the body so that the blades do not touch the floor, his hands pull at your sides, palms down. Direct lift the arms a little up and return to the starting position - imagine if beat his hands on the water. In carrying out this exercise, the main thing to breathe - inhale for five accounts (five swings with his hands) and exhale for five accounts (five swings with his hands). If you find it difficult to keep your feet at an angle of forty-five degrees, you can pick them perpendicular to the floor. This exercise is considered to be a classic Pilates and is present in many complexes.

Rotation feet

Lie on your back. Lift the right leg perpendicular to the floor (at an angle of ninety degrees). Start doing circular movements, first right, then left - six times in each direction. Repeat for the left leg. Now lift both legs perpendicular to the floor and do the first rotation and left six times, then six times to the right. Exercise, despite its apparent simplicity, it is difficult - in order to facilitate its implementation, you can put your hands under your buttocks. Do not forget to save even breathing.

Rolls feet towards

Lie on your back. Bend your knees and pull them in. Your position should look like, if you sit on a chair. Hands straighten and arrange in hand, put his hand down (they should form a straight line of the shoulder girdle). Now, without changing the position, tilt legs, first left, then right. Alternating sides, repeat twenty times. This exercise works out great lateral abdominal muscles and makes the waist thinner.

Twisting

Lie on your back. The legs bend at the knees and pull up to her, his hands behind his head clean. Alternately tighten the abdomen right leg, left pull forward, then vice versa. At the same time follow the twisting of the body stretches -rule elbow to the left knee, left elbow to your right knee stretches. Remember the breath - the entrance to the two accounts (two twisting) and exhale for two counts (two twisting). This exercise is working all the muscles of the press, including sides and bottom.

Raise legs bent

Lie on your back. Knees slightly bend, start to pull myself trying to press closer to the stomach, and then pulled back, without touching the floor underfoot. If it is difficult to carry out this exercise, place hands under the buttocks. Do ten to fifteen repetitions. This is enough to get a good work out lower abs.

Raise legs straight

Lie on your back. Hands are along the body, toes pointed. Slowly begin to raise the legs (straight), throwing them back and return to the starting position. If you are still difficult to throw his legs over his head, you can just start to raise them up to an angle of ninety degrees. And after a few workouts, when the muscles get stronger a little bit, you can already carry out this exercise in full force.

There is this exercise and another more difficult variation. The starting position is the same. Legs are stretched but did not touch the floor, socks are extended. Hiking, spreads her legs slightly apart. When will throw them over the head, reconnect and tighten the socks. Slowly lower leg down, but not completely, so they do not touch the floor. Repeat three times. Then, a little change technique execution. Now, legs spread slightly apart, and when climbing you need to connect them back. When will throw them over the head, feet should be kept, and stretched the socks. Slowly return to their original position. Perform three repetitions.

Raising the trunk

Lie on your back. Legs straight, toes stretched hands to throw back (your body should form a straight line). Slowly lift the body to inhale, exhale bend the feet, back at the same time try to keep straight, hands drag along. Repeat these raise eight or ten times, saving even breathing. Exercise is working well almost all the abdominal muscles, especially the lower.

And now a little complicated. Starting position - lying on the spinet also. The legs bend at the knees, a little slide to himself, feet pressed to the floor. Straighten your right leg and lift up to the angle of ninety degrees. Hands Cast ago. Lift the leg to the body, with the drag arms up. Repeat three or four times. Then adjust the leg and make three or four repetitions.

Exercise-group

This exercise is one of the most difficult in Pilates, as it requires full concentration and control of his body. Take the same starting position - lie on your back. Foot lift to an angle of forty-five degrees, lift the body so that the blades are not touching the floor, arms outstretched let down his head. On the exhale, pull your knees to her, clasping their hands on a breath return to its previous position. Perform eight to ten reps. Try to maintain regular breathing and body throws back.

A short set of exercises on the press in the morning

Not every woman has plenty of time in the morning, and yet you want to be in shape at all times. Therefore, in this case we have prepared for you a short set of simple exercises to perform that you will leave no more than ten minutes. The main thing - do it every morning, and visible improvements very soon.

• Lean on your toes and bent at the elbows (brushes can connect to the "lock"). The enclosure must be a straight line. Hold this position for one minute. It will be very difficult, especially the first few days, but eventually the body will get used to such a load. Over time, you can increase the duration of two minutes. But remember that the main thing in this exercise is not the time, and correct performance - does not bend back at the waist and do not attempt to lift the hips up, in order to facilitate his task.
• Feet should be placed at shoulder width, join hands in "lock" in front of him, and follow the normal turn of the body. Movement should be smooth, to avoid being pinched vertebrae. Exercise is extremely simple, but effective. Take ten or fifteen turns in each direction.
• Another very simple and very effective exercise for training the abdominal muscles - abdominal retraction. Pull the stomach, hold for a second this position relax. Can you repeat ten or fifteen times, and it is possible and more. This exercise is convenient because it can be done, for example, while cooking breakfast, watching TV or during a morning walk.

Which set of exercises for the press to choose - it's definitely you. If the abdomen is your problem area, it is better not to be lazy and do the exercises from the first complex (system pilates), because they involve all groups of abdominal muscles. And if you just want to keep your belly in shape, it will be sufficient, and the second ten-minute set. Remember, work on yourself - the most rewarding!